There are six essential nutrients we need for survival and they are broken down into two categories:
A. Macronutrients- Carbohydrates, fats and protein.
B. Micronutrients- Water, mineral and vitamins.
We need A to properly utilize and absorb B and we need all of them to thrive in life! Stay with me here.
After breaking them down into two categories, let's break them down one by one with their functions.
A. Carbohydrates- These are the main source of energy for our brain. Without them, our bodies can not function properly or well.
Examples include: Fruits, veggies and whole grains and sugars.
B. Fats- Fat is the most condensed source of energy for the body. When consumed, it increases the absorption of micronutrients; Vitamins A, D, K and E. Proper fat consumption is important to manufacture biochemicals such as hormones.
Examples include: Nuts, seeds, rich omega-3 fish like salmon, healthy oils, avocado
C. Protein- It is the major structural component of cells and responsible for repair of body tissues. Protein is broken down into amino acids, which are building blocks of protein. Nine are not synthesized in our bodies, so they are essential to get from eating protein.
Examples include: Free Range meat, dairy, beans, eggs, some seeds.
D. Water- makes up 75% of our bodies. It's extremely important to maintain homeostasis and transport nutrients to cells. It assists in removing waste products from the body. The best way to get it is to drink it, though many foods are high in water. We recommend drinking around 80 oz a day or MORE!
E. Minerals- Minerals help to regulate cellular function. They help your body grow, develop and stay healthy. Often times, deficiency can lead to disease. These can be obtained mostly from food and sometimes need to be supplemented.
F. Vitamins- These are very important to overall health, development and growth on every level in the body. Vitamin C supports synthesis of collagen. Vitamin D helps maintain homeostasis, sustain energy and improves overall cellular function. These can typically be attained on a 2000 calorie diet. Sometimes, you need to supplement.
The purpose of explaining the SIX essential nutrients was to further explain the proper way of combining these to achieve optimal health and weight and fight most disease. Our entire teaching has been based on the stable blood sugar philosophy. When you properly pair your carbohydrates with fat and protein, you will continue to burn fat for fuel all day long. When you eat the correct ratios of carbohydrates, fat and protein, you experience healthy energy and brain functioning. When you eat the proper amount of these macronutrients, you avoid vitamin and mineral deficiencies. Make sense?
The general ratio we teach our clients to eat is:
This general rule can vary by a few percentages depending on certain goals the individual is trying to attain.
The way to achieve a healthy blood sugar is to follow these guidelines:
1. Eat within an hour of waking up
2. Eat every 2-4 hours during the day
3. ALWAYS combine all THREE macronutrients
Check out the chart below to help you better understand the relationship of food and healthy blood sugar.
Let us know if you have any questions!